10.20.16 “Minute to Win It”

October 19, 2016

New members EVERYWHERE!!!


FITNESS & LIFESTYLE

WARM UP
AMRAP 5 Minutes
PIZZA GAME
Remember that you Must Hold the ABMAT(pizza) over your head the entire time or at least higher than your shoulders…Enjoy

GOAT/SKILL WORK
AMRAP 12
Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, or any skills that hold you back in a wod.

CONDITIONING
“Minute to Win It”
3 rounds
1 minute slam ball
1 minute kb swings
1 minute knee 2 elbow
1 minute plank
1 minute row
–no rest–

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Max Plank Holds – 3 Rounds – rest 1 minute

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
TABATA
8 Rounds :20sec on :10sec off
Row
or
Run
or
Treadmill Hill Sprints 12 degree Incline – My Favorite!!!
or
Assault

OLY
OFF

 

SPORT & PERFORMANCE

ACTIVE RECOVERY/REST DAY
Play Sports – Have Fun
Enjoy Your Family and Friends

“You have to learn the rules of the game. And then you have to play better than anyone else.”
Albert Einstein

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